WOD

Tricky Triplet

By Lance Mosley

11/6/18

2 RDS

MOBILITY

ROTATOR CUFF WORK
PIGEON STRETCH 30 sec each side

WOD 1

3 RFT

20 WALL BALLS
20 BOX JUMPS
60 DUBS

8 MIN 1 MIN WORK 1 MIN REST

100M SPRINT
KB SWINGS 55/70
COUNT TOTAL KB SWINGS
SKILL WORK 10 MIN

EWOD

4 stations
5 mins each/2 rounds

1-400m rest 40 sec
2-200m rest 30 sec
3-100m rest 20 sec
4-50m prowler rest 10 sec